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Fit for Life Massage

This decade has seen a new approach to ageing and now most of us expect to look and feel younger than our parents did as we grow older. It is not just wishful thinking - research shows that from the age of 25 onwards, more than half of 'ageing' is not ageing at all. It is the physical signs of a life spent eating too much and exercising too little. The most obvious signs of ageing - middle-aged spread, stiff joints, stooped shoulders, and loss of chest, back and hip mobility - are not only preventable but, in many instances, are reversible.

Experts now say that ten to 15 minutes gentle daily exercise throughout your life will delay body ageing by ten to 20 years. To help keep you moving, this massage has been devised to stretch and rub the muscles that tend to seize up quickest, so your body is as supple, lithe and flexible as possible. As it should be done every day of your life, it is simple (two rubs, six stretches) and speedy (ten minutes from start to finish), so that you can never say you are too busy to do it. It is never too late or too early to begin. The fit for life massage is perfect to do on children, who like the vigorous strokes and get bored if they have to lie still for more than a few minutes. It is equally good for someone over 70, who may not be comfortable with a slow, hands-on massage or supple enough to do what they think of as 'proper' exercise alone.

How To Do The Fit For Life Massage

The first two steps, an all-over friction rub and light pummel, help boost the circulation, warm muscles and relax an inflexible body. The six stretches that follow help increase suppleness and flexibility in the areas that seize up soonest in an ageing body. The massage may be done with oil and wearing only underwear or towels, or without oil and wearing loose, comfortable clothes. It is best done on the floor or a very firm, low bed so that the body is supported for the stretches. If you are short of time, you can forego the final friction rub in step eight.

1. Steps one to four should be done with the person being massaged lying face down. Start with a circulation-boosting, all-over friction rub. Work in an upwards direction, from feet to legs, buttocks, back, then hands and arms. Do a fast, sawing back and forwards motion, changing the stroke by using palms flat down, sides of hands only, heels of hands only, or stiff fingertips.

2. Next do a pummeling stroke, working in an upwards direction from the soles of feet, calves, thighs, buttocks, upper back and shoulders. Bounce your hands off the skin, firmly on large dense muscles and with a lighter flick on bony or sensitive parts. Vary the stroke by using your flat fists, the backs of your knuckles, flicking with loose fingers, or using the base of your fists like hammers.

3. Cross the legs of the person being massaged at the ankle and slowly take both feet up, then bend them gently down towards the buttocks. Stop as soon as you feel resistance, and hold the stretch for a count of 15 before releasing and dropping the feet back to the floor. Repeat the stretch twice more, but never go so far that it causes discomfort.

4. Lightly place your hands, palms down, in the middle of the back. Then do a cross-stretch by sliding one hand to the hip as the other goes to the opposite shoulder - the skin should stretch between your hands while you hold for a count of ten. Relax, then repeat on the other shoulder and hip. From the same start position, do another stretch the length of the back, so that one hand ends at the neck and the other on the tailbone. Repeat.

5. The person being massaged should turn over so she is lying face up, with her legs straight out. Cross her legs at the ankle and gently raise the feet so that the knees bend up to the chest. Stop as soon as you meet resistance, and hold the stretch for a count of 15 before releasing and lowering the feet back to the floor. Repeat the stretch twice more.

6. While the person being massaged is lying straight out, stand at her feet and grasp firmly around the top of each foot and toes. Crouch down and extend your arms to lean back and gently pull her legs away from her body. Hold the stretch for a count of 15 before releasing. Then repeat once.

7. Stand at her head and hold both her hands by grasping firmly around the wrists and forearms. Crouch down and extend your arms, keeping her arms raised at a 4.5° angle throughout, and lean back to pull her arms gently away from her body. Hold for a count of 15, relax, then repeat.

8. Slide the fingers of each hand under the nape of her neck and interlock them across the vertebrae so that your palms are flat. Gently lift up to stretch and arch the neck, keeping the top of the head on the floor for support. Hold the stretch for a count of ten, then relax. Finish off by repeating step one again, doing the feet, legs, thighs, hands and arms and always working in an upwards direction.